IBS kanye ne-Weight Gain noma i-Loss

-Delile

• IBS isithinta kanjani isisindo sakho?
• IBS nokudla
• Ukudla kwe-FODMAP kwe-IBS
• Iziphetho

Yini i-irritable bowel syndrome?

I-Irritable bowel syndrome (IBS) yisimo esidala ukuthi umuntu abe nezimpawu ezingakhululekile zesisu (GI) njalo. Lokhu kungafaka:

• ukuqunjelwa yisisu
• ubuhlungu
• isifo sohudo
• ukuqunjelwa
• igesi
• ukuqunjelwa

Izimpawu ze-IBS zingahluka ukusuka komoya kuya kokubi. Umehluko phakathi kwe-IBS nezinye izimo ezidala izimpawu ezifanayo - njenge-ulcerative colitis kanye nesifo sikaCrohn - ukuthi i-IBS ayilimazi amathumbu amakhulu.

Akujwayelekile ukwehla kwesisindo ngenxa ye-IBS, ngokungafani nesilonda esilimaza ulcerative nesifo sikaCrohn. Kodwa-ke, ngoba i-IBS ingathinta uhlobo lokudla umuntu angakubekezelela, kungahle kube nezinguquko ezisisindo. Kunezinyathelo ongazithatha ukugcina isisindo esinempilo futhi uphile kahle nge-IBS.

IBS isithinta kanjani isisindo sakho?

Ngokusho komtholampilo waseCleveland, i-IBS ingesinye sezifo ezivame kakhulu ezithinta ukusebenza kohlelo lwe-GI. Izilinganiso ziyahlukahluka kepha bathi abantu abadala abangamaphesenti angama-20 e-United States babike izimpawu ezifana ne-IBS.

Izimbangela ngqo ze-IBS azaziwa. Isibonelo, abanye abantu abanesipiliyoni se-IBS bakhuphule izikhathi zohudo ngoba amathumbu abo abonakala ehambisa ukudla ngokushesha kunokujwayelekile. Kwabanye, izimpawu zabo ze-IBS zihlotshaniswa nokuqunjelwa ngenxa yesisu esihamba kancane kunokujwayelekile.

I-IBS ingaholela ekulahlekelweni kwesisindo noma ekuzuzeni kubantu abathile. Abanye abantu bangathola ukukhukhumala okuphawulekayo kwesisu nobuhlungu obungabenza badle amakhalori ambalwa kunokujwayelekile. Abanye bangabambelela ekudleni okuthile okuqukethe amakhalori amaningi kunalokho okudingekayo.

Okwakamuva kuveze ukuthi kungahle kube nokuxhumana phakathi kokukhuluphala nokuba ne-IBS. Umbono owodwa ukuthi kukhona amahomoni athile enziwa emgudwini wokugaya olawula isisindo. Lawa mahomoni amahlanu aziwayo abonakala esemazingeni angajwayelekile kubantu abane-IBS, kungaba ngaphezulu noma ngaphansi kunokulindelekile. Lezi zinguquko emazingeni ama-gut gut zingathinta ukuphathwa kwesisindo, kepha kusadingeka olunye ucwaningo.

Ungahle ungakwazi njalo ukulawula izimpawu zakho uma une-IBS, kepha kunezindlela ezithile zokukusiza ugcine isisindo esinempilo, kufaka phakathi ukudla ukudla okunempilo okubandakanya i-fiber.

IBS nokudla

Ukudla okubandakanya ukudla ukudla okuncane okunconywayo kunconywa ngaphezu kokudla ukudla okukhulu uma une-IBS. Ngaphezu kwalo mthetho wesithupha, ukudla okunamafutha amancane nokugcwele ama-carbohydrate okusanhlamvu nakho kungakusiza uma une-IBS.

Abantu abaningi abane-IBS bayanqikaza ukudla ukudla okune-fiber ngoba besaba ukuthi bazodala igesi elibi izimpawu. Kodwa akudingeki ugweme i-fiber ngokuphelele. Kufanele ungeze kancane i-fiber ekudleni kwakho, okusiza ukunciphisa amathuba egesi nokuqunjelwa. Hlela ukwengeza phakathi kuka-2 kuya ku-3 amagremu we-fiber ngosuku ngenkathi uphuza amanzi amaningi ukunciphisa izimpawu. Inani elifanele nsuku zonke le-fiber kubantu abadala liphakathi kwama-22 no-34 amagremu.

Ungahle uthande ukugwema ukudla okwaziwayo kwabanye abantu ukuthi kuyenze ibe yimbi i-IBS - lokhu kudla futhi kuvame ukuholela ekutholeni isisindo. Lokhu kufaka:

• iziphuzo ezidakayo
• iziphuzo ezine-caffeine
• ukudla okunamanani abalulekile amaswidi okufakelwa afana ne-sorbitol
• ukudla okwaziwayo ukudala igesi, njengobhontshisi namaklabishi
• ukudla okunamafutha amaningi
• imikhiqizo yonke yobisi
• ukudla okuthosiwe

Udokotela wakho futhi angancoma ukuthi ugcine iphepha lokudla okudlayo ukuze ubone ukuthi ungazibona yini ezijwayele ukonakalisa izimpawu zakho.

Ukudla kwe-FODMAP kwe-IBS

Enye indlela kulabo abafuna ukugcina isisindo esinempilo nokunciphisa izimpawu ze-IBS ukudla okuphansi kwe-FODMAP. I-FODMAP imele ama-oligo-di-monosaccharides nama-polyols abilayo. Ushukela otholakala kulokhu kudla uvame ukuba nzima kakhulu kubantu abane-IBS ukugaya futhi bavame ukuba zimbi izimpawu.

Ukudla kufaka ukugwema noma ukunciphisa ukudla okuphezulu kuma-FODMAP, kufaka phakathi:

• ama-fructans, etholakala kukolweni, u-anyanisi nogalikhi
• fructose, etholakala ngama-apula, amajikijolo, nopheya
• galactans, itholakala kubhontshisi, udali, naku-soy
• i-lactose kusuka kumikhiqizo yobisi
• ama-polyols ngoshukela wotshwala onjenge-sorbitol nezithelo ezinjengamapentshisi nama-plums

Ukufunda amalebula okudla ngokucophelela nokugwema lezi zithasiselo kungakusiza ekunciphiseni amathuba okuthi uzohlangabezana nezimpawu zesisu ezihlobene ne-IBS.

Izibonelo zokudla okunomusa kwe-IBS, ukudla okuphansi kwe-FODMAP kufaka:

• izithelo, kufaka phakathi ubhanana, ama-blueberry, amagilebhisi, amawolintshi, uphayinaphu, kanye nama-strawberry
• ubisi olungenayo i-lactose
• amaprotheni anciphile, afaka inkukhu, amaqanda, inhlanzi ne-turkey
• imifino, kufaka phakathi izaqathe, ukhukhamba, ubhontshisi obuluhlaza, ulethisi, i-kale, amazambane, isikwashi, notamatisi
• izinto ezinoshukela, kufaka phakathi ushukela onsundu, ushukela womoba, nesiraphu ye-maple

Labo abadla ukudla okuphansi kwe-FODMAP bangasusa okunye ukudla okuphezulu kwe-FODMAP futhi bakufake kancane emuva ukuze banqume ukuthi yikuphi ukudla okungadliwa ngokuphepha.

Iziphetho

Ukwehla kwesisindo noma ukuzuza kungaba umphumela ohlangothini lwe-IBS. Kodwa-ke, kunezindlela zokudla ezingakusiza ukunciphisa izimpawu zakho ngenkathi ugcina isisindo esinempilo.

Uma indlela yokudla ingasizi izimpawu zakho, khuluma nodokotela wakho ngezinye izimbangela zokwehla kwesisindo noma ukuzuza kwakho.